Archive for October, 2009
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Monday 091012
Happy Birthday Kurt!WorkoutBack Squats5×5 @ 74% of 1RM “Mini” MetCon4 rounds of10 – Burpees10 – WallBall Tomorrow’s WOD is KTF’s choice…Heaven help us!
Sunday 091011
Hey it is 9 10 11…Rest!
Saturday 091010
Workout with Dr. Rick
Friday 091009
Warmup5 Pistols (1 legged squat per leg)Workout Complete as many rounds in 20 minutes as you can of:Row 250 metersSumo dead lift high pull 95 pounds, 21 repsPull-ups 15 reps TFT WOD800m before and after the above
Thursday 100808
Workout Back SquatUsing your last Back Squat 1RM from your last CFT do: 5 reps at each of the following percentages… 54%, 58%, 63%, 67%, 71%. TFT WODAdd 10 Pull-ups and 10 Push-ups to each of the 5 sets
Wednesday 091007
WorkoutClean and JerkAll reps are started on the minute66%* x1 x571% x1 x576% x1 x5 Rest as needed between these sets80%* x185% x188% x190% x192% x1*Of 1RM Compare to:TITANFIT: Friday 090505 Back Squats tomorrow…it is Squatober after all!
Tuesday 091006
Workout For time: “Jackie”1000M Row or 800M Run50 – 45 lbs Thrusters30 – Pull-ups Compare to:TITANFIT: Friday 090306 TFT / DUTY WODWorkout “Jackie” x 2 For time:1k Row50 – 45 lbs Thrusters30 – Pull-ups Yes, that’s right do it TWICE! Compare to:TITANFIT: Sunday 081207
Monday 091005
WorkoutOHS – find your 1RM Compare to:TITANFIT: Wednesday 070809 THEN “Mini” MetCon5x250m Row5 – Burpees
Sunday 091004
REST…my fine folks
Saturday 091003
Team WOD! TitanFit wishes Mr.Dockery the very best on his PT today. He has to do 30+ Push-Ups, 30+ Sit-ups and a sub 17:00 – 2m run at 0730 today. Here’s hoping that TitanFit and his intestinal fortitude gets him through! Good Luck JD! Let us know the results.
